to help you sleep

[indifference]

What do you do to help you sleep at night? if You are stressed out what do you do?

[Poeben]

I can think of a bunch of things that prevent me from sleeping at night. The only thing that really helps me is getting up early and putting in a full day of hard work. Aside from that I'm up until 3-4 am every night.

[MoparShaha]

Aside from depressants (drugs/alcohol), I find a good book eases me into unconsciousness.

[indifference]

hey, some people read, some listen to music. Are most theories that you listen to music when you are depressed?

[MoparShaha]

hey, some people read, some listen to music. Are most theories that you listen to music when you are depressed?I think there is music to suite every mood. I often listen to somber music when depressed, and upbeat, energetic music when I'm happy.

Classical music is also conducive to sleep. Just turn the lights down low, listen for awhile, and reflect. Often just sitting down and not doing anything in particular will help put you to sleep.

[dotnina]

Candles and writing in a paper journal, or candles and some not-too-intense reading.

[absolut_mac]

What do you do to help you sleep at night? if You are stressed out what do you do?

Two teaspoons of Benadryl and half a glass of warm milk do the trick every time :)

Edit - Just saw your other post. Yup, Benadryl does have that effect on some people. Although you won't know it until you give it a try.

[Xeem]

My advice: stay away from your computer. I could stay up forever just surfing the internet.

[Rend It]

I've often had trouble falling asleep. A little understanding of how your body works goes a long way. Almost all living creatures, including humans, have internal biological clocks. Typically, the natural period for us is a little less than 25 hours. Light and melatonin affect our internal clocks by either advancing or retarding the phase of our internal oscillators. When light hits us (primarily through the eyes, though the receptors are separate from the ones responsible for vision), it adjusts our timing, so to speak, so that we become synchronized with the external 24-hour cycle. For a very good discussion, see the book by Steven Strogatz (http://www.amazon.com/exec/obidos/tg/detail/-/0786887214/ref=lpr_g_1/103-6926345-0139800?v=glance&s=books).

So, what does that mean? Try to spend the two hours before you go to bed in dim or no light. Candlelight serves this purpose well. If you stay up staring at the computer with all the lights on, your body thinks it's still daylight out, and tries to stay awake. On the same note, sleep in as much dark as possible, and leave your window blinds open in such a way that the sunlight shines in on you in the morning (assuming, or course, that you want to be on a "normal" schedule). This will trigger your body's clock to speed up, in preparation for the day.

That will ultimately help you in the long term. For immediate relief, I very highly recommend a half-glass of wine before you go to bed (if you're not opposed to alcohol). I've tried sleeping aids such as Benadryl, melatonin, etc., and they either aren't powerful enough, or leave me very tired when I eventually do get up. I have seriously tried to battle a sleeping issue for the last 3 years (but I've always been on a weird schedule). I didn't want specialized drugs from a doctor, either. Wine seems to work perfect for me. It makes me very relaxed, adds sleep pressure, and I get such good sleep that I feel much more energy when I get up in the morning.

One thing I learned from reading the above book is that you shouldn't beat yourself up if you have trouble with getting on a schedule. Everyone's biological clock period varies. Some are closer to 24 hours, some are much less, and some are much more. But the issue has been compounded in our modern era because of interior lighting. Long ago, when it was dark outside, it was dark inside, as well.

Hope this helps!

P.S., I'm up late tonight b/c I just saw Interpol, not b/c I'm still having sleep issues. :D

[Tcnorman]

I found that taking a couple of tylenol pm, then laying down in bed with my powerbook and putting on some mellow tunes with the visualization can help do the trick. If that doesn't work throw a couple of beers into the mix.

[Jdm_rsx]

nothing is better than a warm cup of milk and cookies

what is stressing you out?

perhaps, if you feel comfortable about it, maybe you can make a thread about your problems, and we can help you out?

[5300cs]

Like another poster mentioned, how about some wine?
How about *ahem* "clearing the pipes"? :D
I play some old NES games to relax me before going to bed, like Tetris or Tennis.
Or the classic, read a book. Sherlock Holmes always makes me sleepy.

[Chappers]

try this page if you want some info that was recently a TV prog in the UK.

http://www.bbc.co.uk/science/humanbody/sleep/

[indifference]

I have some concerns about finance being in College and what is happening in the world. I am trying to get an outside loan and my suite mate in my apartment is going to move in april. I need a co-signer and I don't have many people to help. Also the problem that i have is, i wanted my grandmother to come to my graduation, and even though they knew in advance, they cared more about my family in Seattle, instead and came out three months earlier.

I met a really good freind at the begginig of the year. I want to tell you this story. He showed me his ID from three years ago. I saw his face and said, was it as hard for you as it was for me? and he said you already know the answer to that. then I saw him later on campus, and I told him how my parrents had hardly refused to pay tuitition, and that we had to make an aggreement to come here. The friend is a great yoga person, and we hang out together. When I told him about how my dad wouldn't pay tuition, he saw pain in me.

I told him was it as hard as it was for ou as it was for me, because the reason why was I knew it would make us have a freindship, though there were thousands of times I was going to end it.

He actually called my dad and gave him his number and said he was helping me with yoga. But it has been four days and my dad has not called. I had told him some about my family. My dad is rich, and we still fight, so, I saw him yesterday, and said, has he called? He said he thought I told him not to call me, but he had forgotten that he gave him his number and not mine. I said, he won't call, you have to pay for that.

I had asked my parrents for a graduation present, and the present, was housing in Seattle. the housing, he looked at the most expencive ones, and they said it costed to much, so I said no present. When they were willing to pay full tuition at Brown. I am 26 as you saw in my post, and at this wedding, it was supposed to be a time of happiness, it was not. They judged me when I didn't want to do certin things etc. The cousin I loved that I went there to go see, she, has now changed her cell phone number. I can't even call her. This is my graduation year. I am going to stay the summer and do a contract to learn about classical music and record a song I wrote.

I sometimes ask a friend, about an old friend in the solidarity movement? The friend, says you often ask about her? I said, well I cared about her. He wonders why? I don't know. I don't know, why I can't ask.

So I would rather live in an apartment in Seattle, but I don't know how I can afford one.

any advise?

[Chappers]

Go and get some help. You seem to have some problems that help over the net won't solve. You are obviously an intelligent person and just need a little help sorting these problems.

Good luck

[absolut_mac]

Go and get some help. You seem to have some problems that help over the net won't solve. You are obviously an intelligent person and just need a little help sorting these problems.

Good luck

I agree. A little bit of professional help now will go a long way to making your life a lot easier in the future.

[themadchemist]

I agree with the other posters that you should talk to a professional...It would be best if you could get your parents there, too. You should work things out and try to create a healthy relationship with your parents.

[wdlove]

Having a normal routine is important. A nice glass of warm milk at bedtime. Milk continains tryptophan, a natual sleep aid.

http://www.somethingjewish.co.uk/articles/816_milk_helps_sleep.htm

http://health.ivillage.com/sleep/slinsomnia/0,,h8r7,00.html?arrivalSA=1&cobrandRef=0&arrival_freqCap=1&pba=adid=13957431

[swanny]

Hi there hope you don't mind me saying
but you seem a little "stressed" out....
When was the last time you had a good holiday
and I don't mean with your family.
I know how hard school can be....
I had a hard time with stomach problems
especially during math....
and plus I had a witch for a wife at the time
but besides that....
Do you feel maybe school is zoomin by to fast for
you and if so would you consider maybe contacting student
services.... and they could get you some assistance
or make some good suggestions
sorry if I"m over reacting.
I think you have some good things going
like the environmental concerns and art therapy
and music therapy and yoga
I have some similar interests
any way take care of yourself

swanny

[daveL]

OoooooK.

[rueyeet]

There's a difference between chronic sleep disorders and temporary stress-related sleep difficulties. For the stress-related kind, often the lack of sleep adds to the stress in a vicious cycle that can be hard to break.

Less stress might be the ticket for you. Try to take things one day at a time, and most importantly, don't run yourself into the ground with worry. If you catch yourself going over and over things in your head that you can't do anything constructive about, steer your thoughts towards what you CAN accomplish. And if you've done everything you can for the moment, then take that moment to relax.

Also--don't sweat the interpersonal drama so much. The whole "he told me that the other guy said that I told him, etc" stuff won't accomplish anything but to wind you up even tighter. Again, take some deep breaths and relax.

[jayscheuerle]

Half a bottle of Petron usually does it.
Don Julio works equally well..

Silver, all the way, all the time...

[aricher]

Usually a book will do it. If I'm really stressed I reach for the generic version of Tylenol PM from Costco 1/2 a blue pill and I'm out.

[panphage]

Sheesh. Let's not recommend alchohol and drugs to a person who's going through a stressful and emotional time. I find the best bets for regular sleep are having a schedule (go to bed and get up the same time every day), avoiding artificial light (at least around bedtime, though wouldn't it be nice to use the sun as your light?), and get plenty of excercise. Excercise helps reduce stress, I find swimming particularly soothing. Try to limit caffeine intake, this includes sodas, coffee, and tea. Yes, even decaf has a decent dose of caffeine, and this will wreck the schedule you're trying to create.

If you're feeling stressed or depressed, remember this astonishing fact: If you fake a smile or a laugh you will frequently find yourself genuinely smiling and laughing after a moment. I've read that doing activities you tend to do while happy will actually improve your outlook. Try it! If a good mood makes you want to take a walk, take a walk next time you're feeling down. It works.

[sushi]

What do you do to help you sleep at night? if You are stressed out what do you do?
Read your long post concerning your issues.

It looks like you are stressed out and need some professional help.

As for sleeping, the best way is to get into a routine of some sort. I've seen/used two systems that work well. One is based on going to bed and waking up at the same time each day. The key is to wake up at the same time regardless of when you go to bed. So some nights you may only get 1-2 hours of sleep. The other one is based on sleeping a set number of hours that you require. The hard part is figuring out what that hour figure is. Let's say that it is 6.5 hours. Then you would set your alarm clock to wake up 6.5 hours later (after you go to sleep).

As for getting to sleep, try to do the same thing each time before you hit the hay. By following the same steps, you get your body into a routine that culminates with sleep.

Other questions you might want to consider:

- Are you getting enough exercise?

- Are you eating the right foods?

- Is your diet to high in salt or cafene content?

- Is your sleeping environment good?

- How much sleep does your body require per day?

Best to you.

Sushi

[indifference]

Other questions you might want to consider:

- Are you getting enough exercise?

yes I am doing yoga, less running.

- Are you eating the right foods?

yes, hardly any sugar

- Is your diet to high in salt or cafene content?

no salt or cafene

- Is your sleeping environment good?

it seems to but I wonder if I am having a reaction to the matteress

- How much sleep does your body require per day?

I can't tell, I'm a senionr, I've had to move a lot, and I am tired. And I have my BS degree. The friend I had would want me to keep going, i am going to

hey thanks these are the ansers. You ask good questions, I would hope that doctors would ask questions when you see them. I wish they did but they don't.

[absolutmp5]

well first off water helps out alot keeping your body hidrated well for me anyways works wonders. second usually taking a warm shower and a warm room helps quite a bit, just dont turn the temp too high to scortch you to death. I would also reccommend a vitamin i have been taking. It looks really cheasy but i find it helps me be more relaxed and works for pretty much making you overall healthy, my therapist recommened it to me and i have been using it ever since. I had in the past used alot of stuff in conjunction with my anti depressents to make me go to sleep and i would find myself even more awake!

heres that site for the vitamins

http://www.DontForgetToTakeYourVitamins1038.com/Y7

[SiliconAddict]

Brookstone's Sound Generator. I have two of the expansion cards but I generally leave the sound of the air conditioner running for 90 minutes the last 10 the machine dulls the sound.

Either that or turning on the overhead fan and the mini fan to blow right at me and have the sound generator make thunderstorm and blow wind noises. Very relaxing.

One of these days I need to capture 30 minutes of those sounds onto the computer and dump it on my iPod so when I’m away on a business trip I can simply play the track a couple of times in the hotel room.

[yellow]

Ambien (http://www.ambien.com/index.asp?PALT=&AMPM=2/24/2005%2013:2:30&Detection=True&OriginalHTTP_REFERER=http%3A%2F%2Fwww%2Egoogle%2Ecom%2Fsearch)

[cleo]

I too have sleep problems stemming from anxiety. Some really good suggestions have already been made. This is what I've done, that helps me:

1) Therapy. As long as you're still in school, take advantage of your school's counseling center -- it may be the only time in your life you can get mental health care for free! Ask if someone can do hypnotherapy with you, in addition to talk therapy to help with all the other things.

2) Create a ritual around going to sleep. I've found that I need 2 hours to "wind down," and my goal bedtime is 10:30. So by 8:30 every night I turn off the TV (TiVo is a must) and computer, turn down my lights, light a particular candle (I find "milk & honey" scented candles to be very soothing), and put on the same ambient CD. After that time all I do is read (for pleasure), write in my journal, write letters to friends, or meditate.

3) I take a melatonin supplement every night and then, first thing in the morning, go outside for 10-15 minutes and get sunshine. This helps regulate my internal clock. And NO NAPS!

4) A cup of warm milk about 30 minutes before bed.

5) If I lay down and can't go to sleep, I get back up and continue reading or whatever until I feel sleepy. If you start to associate your bed with anxiety and not being able to sleep, you create a self-fulfilling prophecy. Likewise, never do anything in bed but sleep and... well, this is a family website. :) But never read or do homework or things like that in bed, it'll screw with your brain.

I've tried prescription sleep aids, and benadryl, but I tend to only use them in emergencies... training my body to sleep on its own makes the quality of my sleep *so* much better. Good luck to you!

[mcadam]

Candles and writing in a paper journal, or candles and some not-too-intense reading.

Uuuh... you should be careful anout that particular method - I've got a friend who used it and woke up in an apartment filled with thick smoke...

As far as I know he had combined it with quite a few beverages at a party earlier that evening though. But anyway...

A

[scem0]

Candles and writing in a paper journal, or candles and some not-too-intense reading.

Candles are soothing, but I wouldn't risk falling alseep and having something catch of fire ;).

I listen to music, Enya's 'watermark' knocks me out ;). Great song (and album :)).

scem0

[wdlove]

I too have sleep problems stemming from anxiety. Some really good suggestions have already been made. This is what I've done, that helps me:

1) Therapy. As long as you're still in school, take advantage of your school's counseling center -- it may be the only time in your life you can get mental health care for free! Ask if someone can do hypnotherapy with you, in addition to talk therapy to help with all the other things.

2) Create a ritual around going to sleep. I've found that I need 2 hours to "wind down," and my goal bedtime is 10:30. So by 8:30 every night I turn off the TV (TiVo is a must) and computer, turn down my lights, light a particular candle (I find "milk & honey" scented candles to be very soothing), and put on the same ambient CD. After that time all I do is read (for pleasure), write in my journal, write letters to friends, or meditate.

3) I take a melatonin supplement every night and then, first thing in the morning, go outside for 10-15 minutes and get sunshine. This helps regulate my internal clock. And NO NAPS!

4) A cup of warm milk about 30 minutes before bed.

5) If I lay down and can't go to sleep, I get back up and continue reading or whatever until I feel sleepy. If you start to associate your bed with anxiety and not being able to sleep, you create a self-fulfilling prophecy. Likewise, never do anything in bed but sleep and... well, this is a family website. :) But never read or do homework or things like that in bed, it'll screw with your brain.

I've tried prescription sleep aids, and benadryl, but I tend to only use them in emergencies... training my body to sleep on its own makes the quality of my sleep *so* much better. Good luck to you!

All of your suggestions are very good cleo. Such well thought out for a person at such a young age. Sounds like you learn from experience. So is it working and are you now sleep well? If you are still having trouble PM me, have another suggestion.

[Dagless]

What do you do to help you sleep at night? if You are stressed out what do you do?

just run or jog with no music playing, at night when its quiet. be suprised what it does for your stress levels. i do that all the time and im never stressed :)

[MongoTheGeek]

I lie down and just wait. Maybe roll over a couple of times. I work to eliminate distractions.

My wife reads though (and leaves the *$%*$ light on)
My son watches TV and leaves that and the $&# lights on.
The big thing is to stay out of bed until you are ready to sleep. Don't sleep on a full stomach. A light high carb snack is good.

If you only use the bed for sleep and other bed activities then being in bed becomes a cue to sleep